This is when size matters. Portion control will eventually turn from a healthy habit to a lifestyle that eliminates constant overeating. One easy way to reduce portion size is to use a smaller plate. Another way is to eat slower so that your brain has time to get the satiety signal. On average, this takes about 20 minutes.
Half of your plate should consist of vegetables, a quarter should consist of lean sources of protein (chicken, turkey, fish, eggs), and the rest should be cereals or whole grains.
Cut back on carbohydrates.
If you eat foods rich in simple carbohydrates (like pastries, sugary carbonated drinks, white bread or French fries), your body releases insulin to help deal with the glucose rush in your bloodstream. Studies show that a spike in blood sugar levels within a few hours causes feelings of hunger, cravings for food, and often leads to overeating. Fast and refined carbohydrates replenish energy quickly, but they are transformed into fat stores if consumed in excess. Give preference to complex carbohydrates and be sure to combine them with natural fiber.
Eat more whole foods
Whole foods are single ingredient foods that are rich in vitamins and micronutrients without chemical additives or processing. These include fresh fruits, vegetables, meat, fish, seafood, legumes, eggs, nuts, etc. They help speed up metabolism, regulate weight, reduce hunger and affect hormone production.
One study involved 786 people who were divided into two groups. One followed a low micronutrient diet and the other followed a high micronutrient diet. Nearly 80% of the participants felt satiated after eating a high micronutrient diet, even though they consumed fewer calories overall.
In addition, whole foods contain no trans fats. A recent study showed that monkeys who ate more artificial trans fats increased their weight by an average of 7.2 percent compared to monkeys who ate foods rich in monounsaturated fats.
Drink your daily allowance of water
Drinking water can speed up your metabolism by 24-30%, helping you burn more calories. One study showed that drinking 0.5 liters of water a half hour before a meal helped people on a diet consume fewer calories and lose 44% more weight compared to those who did not drink water.
Give up juices and carbonated drinks with sugar. According to studies, their daily intake has been linked to a 60% increased risk of obesity in children.
If you replace your daily intake of a glass of juice or soda with water, you can reduce your annual calorie intake by an average of 219,000 kcal. Impressive, right?